Tuesday 1.25.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
1 and 1/4 Close Grip Bench Press x 5-6 reps
Rest 45 seconds
Bent Over Dual Dumbbell Row x 8-10 reps @ 2011
Rest 45 seconds
Half-Kneeling Band Pull Aparts x 20 reps (switch knees halfway)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4/3 Strict Pull-ups
24 Double-Unders (or Lateral Line Hops)

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
12 Push-ups

Rest 2 minutes, then....

Repeat Parts B and C for a second time through (24 minutes total -- 16 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min